top of page

Somatic Healing for Trauma: How to Regulate Your Nervous System and Feel Safe Again.


For many people, healing feels confusing because the symptoms don’t always match the story. You might be doing “all the right things”—talking about it, thinking through it, trying to stay positive—and yet your body still feels on edge. That doesn’t mean you’re broken. It often means your nervous system is still doing its job: trying to protect you.

Trauma isn’t only something we remember. It can become something we carry. It can leave a physical imprint that shapes how we perceive the world, react under stress, and survive in the present.

Somatic healing is about reclaiming your internal landscape—so your body doesn’t have to keep sounding the alarm.


Trauma is stored in the body and brain.
Trauma is stored in the body and brain.

When Trauma Lives in the Body

Trauma often speaks through the body long before we have the words to explain it. Many people don’t realize that body symptoms can be connected to “threat memory”—the nervous system’s learned expectation that something bad could happen again, even when life is currently safe.

Here are a few common places trauma can show up:


1) The Viscera: Your Internal World

Your emotional brain communicates through your internal organs—your heart, lungs, stomach, and gut. You might notice:

  • a racing heart

  • shallow breathing

  • nausea

  • tightness or heaviness in the belly

  • a “gut-wrenching” feeling that doesn’t match what’s happening


2) The Musculoskeletal System: The Armor

Survivors often carry chronic tension like a protective shield. Over time, this can look like:

  • neck and shoulder tightness

  • jaw clenching

  • headaches or migraines

  • low back pain

  • full-body pain patterns


3) The Neurological System: The Alarm

When the brain’s “smoke detector” is on overdrive, it can lead to:

  • fatigue

  • insomnia

  • dissociation (feeling spaced out or numb)

  • panic symptoms

  • feeling flooded by emotion without a clear trigger

A helpful note: these patterns are widely recognized, and researchers are still studying where trauma is direct causation versus a strong contributing factor. Either way—if your body is speaking up, it deserves care, support, and curiosity.


Coming Home to Yourself: Two Paths to Regulation

Healing isn’t linear. It’s not “fixed” and done. It’s a lifelong process of returning to yourself—again and again—especially when life gets hard.

In somatic work, we often use two main pathways:

  • Bottom-up regulation: calm the body first

  • Top-down regulation: strengthen the mind’s ability to stay present

Most people need both. The question is usually timing—what your system needs first.


Bottom-Up Regulation: Calm the Body First

Bottom-up work supports the autonomic nervous system. The goal is simple: help your body feel safe enough that your mind can function clearly.


Breathwork

Slow, steady breathing—especially longer exhalations—can signal safety to your nervous system. Think: soften the exhale, soften the alarm. Even 60 seconds can be a reset.


Trauma-Informed Yoga

Gentle, choice-based movement helps you inhabit your body again without forcing or flooding. Many people find it builds steadiness over time and supports greater nervous system flexibility.


Rhythmic Movement

Rhythm is regulating. Walking, swaying, dancing, drumming, humming, or singing can help the body move out of freeze and return to connection.


Therapeutic Touch (When Appropriate)

Consent-based bodywork—like massage or somatic movement approaches—can help the body relearn safety, boundaries, and presence. For some people, this is a powerful way to reconnect with their body in a respectful, paced way.

Bottom-up work can be especially helpful when you feel:

  • stuck in anxiety

  • chronically tense

  • shut down or numb

  • easily triggered without knowing why


Top-Down Regulation: Strengthen the Mind’s “Watchtower”

Top-down approaches support the prefrontal cortex—your ability to observe what’s happening inside you without getting hijacked by it.


Mindfulness (The Curious Noticer)

Instead of “What’s wrong with me?” we practice “What am I noticing right now?”Example: “There’s tightness in my chest.”That shift into curiosity helps your brain come back online and creates a little space between sensation and reaction.


Internal Family Systems (IFS)

IFS helps you relate to your internal world with compassion. Rather than fighting your symptoms, you begin to understand them as protective parts—doing their best to keep you safe. Over time, this relationship can reduce shame, soften inner conflict, and support deep healing from a grounded “Self” state.


EMDR (Reprocessing What Got Stuck)

Eye Movement Desensitization and Reprocessing (EMDR) helps the brain reprocess distressing memories so they feel less activating in the present. Many clients notice that the emotional charge decreases, triggers feel less intense, and the nervous system can finally update the “danger file” into something that feels complete.


Accelerated Resolution Therapy (ART) (Relief Without Reliving)

Accelerated Resolution Therapy (ART) is a brief, evidence-based therapy that uses guided imagery and specific eye movements to help shift how distressing memories are stored. Many clients appreciate that ART can support change without requiring them to share every detail out loud. For people who feel stuck in body-based reactions—panic, dread, shutdown—ART can offer a faster path to relief and regulation.


The Power of Reciprocity: Why Connection Heals

One of the strongest protections against overwhelm is safe connection.

Being seen. Being heard. Being met with steadiness.

Sometimes that’s in therapy. Sometimes it’s a support group. Sometimes it’s a trusted friend. And sometimes it’s through regulated connection with animals—like a horse or a dog—where your body calms simply because you’re not alone.

Regulation is contagious. So is safety.


You Are More Than What Happened to You

At Be Well Collective, we hold this truth gently and firmly: you are not broken. You are adaptive. You are protected. And your body can learn safety again.

Somatic healing isn’t about forcing yourself to “move on.”It’s about helping your system realize: it’s over now.You’re here. And you get to come home to yourself.


Ready for Support?

If you’re feeling stuck in anxiety, shutdown, overwhelm, or body symptoms that don’t make sense, you don’t have to figure it out alone.

Our team offers trauma-informed, body-based therapy and coaching—including IFS-informed work, EMDR, and ART—to help you build real regulation and lasting change.

Next step:

bottom of page